Thursday 5/21//2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

20m alt. burpee broad jump + inchworm

20m high knee skips

10m butt kicks

x2

Push Press (5 x 3)

*Sets to be completed on a 2:00 clock

*First set is at 75% of 1RM

*Build weight across working sets

Push Jerk (3 x 3)

*Sets to be completed on a 2:00 clock

*First set is at a slightly heavier weight than your last Push Press

*Build weight across working sets

Metcon (Time)

For Time – CAP 18

50 – Burpees

40 – Goblet Squats

30 – Box Jumps (24/20)

20 – Alternating Kettlebell Snatch (53/35)

10 – Handstand Push-up

RX+

KB – (70/53)

Box – (30/24)

HSPU – 2″ Deficit

****In time remaining – AMRAP Double Unders!!

Double-Unders (AMRAP in remaining Metcon time)